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Sources of Folate. Food. Folate is found naturally in a wide variety of foods, including vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, dairy products, poultry and meat, eggs, seafood, and grains (Table 2) [ 3, 7 ].ntake recommendations for folate and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine (IOM) of the National Academies (formerly National Academy of Sciences) [ 2 ].
Iron from plant sources, or non-heme iron, is not as efficiently absorbed by your body but is still effective for raising hemoglobin. Good food sources include iron-fortified breakfast cereals, legumes, tofu, spinach, blackstrap molasses and raisins.ood sources of folate, or folic acid as it is also called, include green leafy vegetables, liver, rice, wheat germ, fortified cereals, peanuts, broccoli and liver. Alcohol impairs folate absorption, so reduce or avoid its consumption to improve folate status.